WRT calluses - I love them! So proud of my weightlifting calluses.

My week was really off due to work, tattoos and.... irresponsible behavior. Its been a challenge to get my runs in with these huge tattoos on my arm. I realized an hour of running was NOT helping the crook of my elbow heal, so I went for a couple long walks instead so my arm would be extended. Sigh. Things I did not think about when scheduling a sleeve this summer.

Still, I went to a strongman/powerlifting gym on Thursday which was really fun. The strongman "lifts" made me really sore for the first time in forever. Flipping tires is apparently a great bicep workout.

All my SL stuff is at a frustrating deload

SL yesterday
squats 185 5x5
OHP 85 5x5
DL 215 1x5

Really working on the minutia of my deadlift form to try to prevent the weird back pain I was getting. Met with a trainer at the gym who thinks is a weakness issue in my upper back and he is going to help me strengthen the area.... we'll see. He gave me some things to think about with glute/hip activation on the 2nd half of the lift and that seems to have helped a lot. No pain at all after these, though its a light weight for me.

Now that we have our gym all set up at home I think I am going to join this gym and go once or twice a week to meet folks, work with the trainer, and use the DL platform.

So, less accessories today because I already did some yard work and have a lot more to go, we have 4 trees to dig up and move and 1 to just dig up and get rid of. I don't like the privacy trees I got as the deer ate them so they aren't getting to grow enough (buck walk the line behind our property which is filled with trees in the neighborhood. So, for the one empty spot bought some evergreens, going to move the hybrid willows to some other spot in the yard (probably front on the side where deer don't really go). Also have other yard work, will take some time, but my husband did a ton yesterday so it is Chris and I today (Chris is my son).

Workout A (Sun)

overhand bicep curls - 5 x 5 - 80

Reverse curls - 5 x 5 - 55

Bench press - 5 x 5 - 65

deadlifts 5 X 1 - 135

squats 5 X 5 - 135

Super workout today. Heh. It's amazing what one can lift when eating like it's shark week and taking exxxtennnded rest periods - seems like I'm barely making it to the gym twice a week...

Bench
Misc warm ups then 95x5x5
This was fun, and my first time hitting 5x5 at this weight

Squats
Warmed up at: 45, 95, 135, 155, 175, 185
Work: 205@3x3, then 155@5x2, then topped it with 95 for 10 & a narrow stance. Somewhere in there I threw in a DL at 155x5 while helping my son get his stuff set up.

Then accessory stuff for volume and whatever:
OHP @45x2x10
Lying Tricep ext 40x3x10
DB Bicep curl 20x3x10
Cable Crunch 50x3x10
Back Ext, weighted 25x3x10


Tip of the day: keep that weight driving through the heels! I recently bombed out of some heavy squats because I let the weight get out in front of me -- today as I fatigued, I could feel that tendency to rock forward and focused on keeping it back & huzzah!

Also, I'm totally not an expert in anything at all really... but I'm wondering for those that observe that hips are coming up too quickly while squatting.... perhaps heel drive is a factor...? <shrug> dunno. I love lifting because it's a non stop journey of self discovery...

so much happy lifting up in here. nice krokador!

Unfortunately didn't kick my butt in gear and only lifted once last weekend, but I did go for a nice long walk today and went canoeing for about 40 minutes on a small lake. I even have the sunburn to show for it!! Back to it tomorrow afternoon, especially after the wine filled 4th of july.

Tip of the day: keep that weight driving through the heels! I recently bombed out of some heavy squats because I let the weight get out in front of me -- today as I fatigued, I could feel that tendency to rock forward and focused on keeping it back & huzzah!

Also, I'm totally not an expert in anything at all really... but I'm wondering for those that observe that hips are coming up too quickly while squatting.... perhaps heel drive is a factor...? <shrug> dunno. I love lifting because it's a non stop journey of self discovery...

Thank you for the tip of the day! This has been exactly my problem the last two squat session where I start to feel the fatigue hit on the last rep or two and then that little forward rock comes in. I think I'm subconsciously doing it because in some weird way it feels like it helps protect my back and keeps me out of doing a good morning movement. Either way, I'm not adding weight until I get all of my sets successfully without the lean creeping in.

Yesterday I did workout B:
squats - 5,5,3 at 145 pounds. I could have finished those last two but I felt the lean and kinda bailed... Maybe my core is weaker than I thought too, time to throw more accessories in I guess.
OHP - 4,4,4 at 80 pounds. I think my last deload actually worked and I was feeling strong on my first attempt at this weight (errr, or maybe it was a result of my beer-filled 4th of July???).
DL - 1x5 at 185 pounds. ****e, this is getting heavy so I'm only increasing by 5 pounds instead of 10 on these now. On the upside I haven't had any grip issues yet so still using a straight grip and pretty happy about that.

Then did some various accessory stuff and finished off with a couple of miles of sprint intervals. My running is improving and I don't know if it's from the lifting or doing more interval work, but I'll take it.

Tonight I did an Insanity workout and my shoulders were on fire during all the push-up stuff, probably from those darn OHPs. I find that my arms and upper body don't recover as fast as my legs after a lifting session.

@krok - Dayum girl on 24 burpees in a minute!
@llama - great job on those squats and DLs.
@hwillmott - hope you enjoyed your wine-filled 4th.
@liza - hope you post pics of your sleeve when it's done. I like them but I'm too chicken...

I did a few SL sessions over the long holiday weekend, but my phone was out of commission so I didn't track.
Injured my foot on Saturday night and still can't really put weight on it so I'll be forced to take a few days off.
Trying to balance lifting with training for my sprint tri is starting to wear on me a bit. I did a long bike ride on Thursday (22 miles) and then tried to lift on Friday, and couldn't manage much and my form was bad.

Wow you ladies have been rocking it this weekend!!

@lizafava2: yay for sleeves!!!!! I really really really want a sleeve.. SOON. What are you getting?? The gym you're joining seems like a ton of fun.
@krokador .. wow, just wow. You amaze me!!
@llamapants86 yikes for the water tank :noway:
@katro darn I can't look at your pictures from work but i'll be sure to check tonight from home!

Today is workout A.... I had a bunch of fails last time so I was looking forward to see how I would do. Plus I had a headache
Goblet squats 5x5 with 30lbs dumbell - yikes its getting hard to hold lol
Bench press repeat 70lbs - 4-3-3-3-3.. OMG. that was horrible. again. haha! Time to deload!
Row repeat 75lbs - 5x5 I was pretty impressed, I failed horribly last time too. it was hard but not impossible this time. BTW, the bar hits me at top of rib cage kinda level.. maybe an inch under the boobs.. is that alright? or should it hit at the nipples?? (just to continue the nipple giggles hee hee!!)

This week will be a very bad 1 time only workout. We're going to the zoo with the kids (@krok I'll wave hi to you from Granby!!! hee hee)

Tomorrow i'll still go in the gym and do triceps/chest maybe I need a few accessories to help with bench press!

Gooosh today was hard.
Did workout B today

squats: warm up, 5x5 @ 65kg / 143lbs
OHP: warm up, 5x5 @ 31kg / 68lbs
DL: warn up, 1x2 @ 85kg / 187lbs (my back hurt after 2 reps so I stopped, because I didn't want to risk a worse injury. Now, 30min later everything feels normal, so I think I just moved badly) - 85kg again next time it is!

Happy Monday ladies! My lifting has been non-existent, so I'm repeating my "1" week of Wendlers this week, starting tonight with squats.

I did go for a nice scramble yesterday, 4 hour round trip, 2 hours up and 2 hours down. I went with a friend who has a worse fear of heights than I do, and she did pretty well, we were pretty slow on the way down, just being careful.

I also giggle at the nipples :bigsmile: